Increase fiber intake slowly. Rapid increase in dietary fiber
can cause gas and discomfort. When increasing fiber, be sure to also increase
You should have 20-35 grams of fiber daily. Below are some examples
of foods containing fiber.
|Pinto beans, 3/4 cup
|Wheat bran cereal, 1 oz.
To Prevent Constipation:
Certain foods and drinks, and the proper amount of exercise can help
alleviate the symptoms of constipation.
Foods and drinks:
- Eat high-fiber foods such as raisins, raw vegetables, salads, bran
cereals, whole-grain bread and fresh fruit.
- Eat prunes or figs.
- Eat oatmeal, applesauce, legumes (dried beans) and barley, to soften
- Flax meal can be purchased already ground. Or, you can buy the seeds
and grind them yourself. Flax meal is a good source of natural fiber
and health-promoting Omega-3 fatty acids. It can be stirred into or
sprinkled on foods.
- Drink plenty of liquids—at least eight glasses a day. Water
and herbal tea are best. Juices are not recommended, nor are caffeinated
drinks, as your body can become dependent on these in the long run.
- Drink several cups of warm-to-hot liquid in the morning. Herbal teas
or water work well.
- Do daily exercise, like a brisk half-hour walk.
- Visit the toilet for 15 minutes in the morning, even if you are unable
to have a bowel movement. This relaxes and stimulates your digestive
- Sit quietly for 15 minutes after eating a meal to aid in digestion.
Women's Health Care Center
University of Washington Medical Center-Roosevelt
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